Hope you and yours are having a warm and safe holiday weekend!
CONDITIONING for Sunday 12/25/2022
MOBILITY for Sun 12/25
Some funky weather we’re having, huh? Just in case we can’t run classes again we’ll share some options below, but definitely check out YouTube for tons of “Follow-Along” videos for workouts, stretching, rolling out, and more.
SKILLS for Saturday 12/24/2022 is the CLEAN
WORKOUT for Sat 12/24
AMRAP in 20:00
5 wall walks
200m farmer’s carry
then maybe a lift!
CONDITIONING for Sat 12/24
CORE for Sat 12/24
MOBILITY for Sat 12/24
Be safe out there! Weather looks to be pretty bad come the morning so we’ve cancelled all classes and GT hours until 12pm.
WORKOUT for Friday 12/23/2022
establish a 1RM shoulder-to-overhead (shoulder press, push press, jerk, etc) in 20:00 then
for time:
30 push press
30 thruster
30 power clean
Rx = 30/50/70kg. Post time to whiteboard!
ENGINE for Fri 12/23
“BARBARA”
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
3:00 rest
BODYBUILDING for Fri 12/23
3-4 rounds
8 one-arm DB chest fly/side
8 one-arm DB lat pullover/side
2-3 rounds
12 one-arm row/side
12 one-arm rear delt fly/side
1-2 rounds
15 drag curl negatives (or KB towel curls again)
15 JM press
GYMNASTICS for Fri 12/23
EMOM x15
a. 2 pike walk clocks
b. 12 single leg squats
c. 6 box jump burpee, high
4 rounds
20 weighted crunch
30 supine oblique crunch
5 parallette shoot through
SKILLS for Thursday 12/22/2022 is the DEADLIFT
CompEx for Thurs 12/22
E2MOM x6 do 2 front squats at 80%
every 5:00 for 5 rounds
250/300m row
6 power cleans, 34/52/70kg
250/300m row
9 burpee-over-rower
3 sets
16 reverse lunge
20 banded face pulls
MOBILITY for Thurs 12/22
WORKOUT for Wednesday 12/21/2022
every minute on the minute for 16:00
a. 2 power snatch
b. hang snatch + 2 OHS
6 rounds for max total reps:
1:00 DB snatch, 20/35/50lbs
1:00 crossover single unders
1:00 pogo burpees
1:00 rest
Post score to whiteboard.
ENGINE for Wed 12/21
AMRAP in 25 minutes:
400m run/equivalent
30 box jumps
30 wall ball
BODYBUILDING for Wed 12/21
3-4 rounds:
2 sets max strict pullups
15 DB Arnold press
4-5 rounds:
15 JM press, heavy
15 KB towel curl
SKILLS for Tuesday 12/20/2022 is the SNATCH
CompEx for Tues 12/20
“SHSPU density test”
for time:
20 SHSPU/8 wall walks
1:00 rest
15 SHPU/4 wall walks
:30 rest
10 SHSPU/2 wall walks
every :90 x6 do a power snatch + OHS @65-70%
“ELECTRIC 10”
AMRAP in 10:00
5 power snatch, 25/34/48kg
10 deadlifts
15 toes-to-bar
GYMNASTICS for Tues 12/20
every :30 for 10:00
:03 top-of-pullup/chinup hold
1 bar muscle-up/jumping pullup negative
AMRAP in 6:00
16 alternating V-up
20 supermans
24 alternating plank hip taps
WORKOUT for Monday 12/19/2022
5 rounds of a 500m row for time, resting as needed between efforts
then
20:00 to establish a 1RM squat (front/back/overhead/etc)
Post slowest 500m and heaviest bar to whiteboard!
ENGINE for Mon 12/19
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks
Today you must go unbroken for the hang power cleans AND the jerks. Use a weight that allows that to happen. Rx is usually 30/50/70kg.
BODYBUILDING for Mon 12/19
20-18-16-14-12-10-8-6-4-2 bench press, 12 barbell bicep curls between bench press sets
